* This Friday Run from the Cops 5K starts at 7PM. There will be no 5:45 PM class.

** This Sunday at 9:15 AM Nate will do a clinic on Kipping/Pull-ups. Anyone who is looking for some help or who is working to improve there positioning, come on in, no sign-up required.

*** There will be no CrossFit Kids classes until Tuesday, August 26

Class:

1) 20 minute EMOTM: Odd + Even, Movements of Choice

Movements should be weaknesses, i.e. the stuff you hate seeing on the board. Pick reps and weight ranges that you can maintain for all 10 sets of each movement. Keep the work to no more than 20 seconds (unless Double-unders you can bring it out to 30 seconds).

2) 12 minute AMRAP:

20 Alternating Dumbbell Lunges 35/25

10 Burpee Pull-ups

If you can’t do a Burpee Pull-up perform 10 Burpees and 10 Pull-ups

Extra Work:

3) Hip Extension: 3 sets of 20

Rest 90 seconds between sets. Add load if able.

For results post detailed weights, reps, times, thoughts, etc. for all work completed.

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